A gluten free diet plan, while restrictive in some aspects, doesn’t have to be all about deprivation. A world of naturally gluten free foods is available to you.
There is a common misconception that anything labeled “gluten
free” must be good for you. Many processed gluten free foods and
gluten free junk foods not only contain almost twice the calories
as their traditional counterparts, but they can also be double the
There is a way to go gluten free naturally with a diet rich in whole and unprocessed foods, vegetables and lean cuts of protein, so read on a 5-day gluten free diet plan.
Gluten Free Diet Plan - Day 1
Breakfast: quick breakfast taco; 1 orange, medium; 1 cup skim milk
Morning snack: 1 cup honeydew melon
Lunch: 1 cup tossed salad mix; 1 tablespoon vinegar & oil salad dressing; sliced tomatoes with pesto drizzle; 1 cup skim milk; 3 oz. chicken breast, cooked without skin
Afternoon snack: 4oz. fresh baby carrots
Dinner: bistro beef tenderloin; ½ cup cooked brown rice; 1 nectarine, medium; ½ cup steamed green beans.
Gluten Free Diet Plan - Day 2
Breakfast: 1 cup gluten-free corn cereal; 1 cup skim milk; ½ banana, small
Morning snack: 6 oz. low fat vanilla yogurt
Lunch: 3 oz. 90%-lean hamburger patty, cooked; 2 slices gluten-free buckwheat bread; creamy chopped cauliflower salad; 1 cup strawberries
Afternoon snack: 1 ½ cups popcorn, air popped
Dinner: grilled shrimp cocktail with yellow gazpacho salsa; ½ baked sweet potato; ½ cup cooked quinoa; broiled mango.
Gluten Free Diet Plan - Day 3
Breakfast: 1 cup gluten-free corn cereal; 1oz skim milk; ½ banana, small
Morning snack: 1 apple, small
Lunch: Spanish tortilla; 1 corn tortilla, 6", unsalted; ½ cup prepared coleslaw; 1 cup skim milk
Afternoon snack: 1 nectarine, medium
Dinner: chicken with green olives & prunes; ½ cup cooked brown rice; 3 steamed broccoli spears; 6 oz. low fat vanilla yogurt.
Gluten Free Diet Plan - Day 4
Breakfast: 1 cup gluten-free breakfast cereal; 1 cup skim milk; ½ cup grapefruit
Morning snack: 1 teaspoon creamy peanut butter; 1 slice gluten-free rice bread
Lunch: five-spice turkey & lettuce wraps; 1 corn tortilla; ½ cup papaya
Afternoon snack: 1 ounce low fat cheddar cheese; 1 apple, small
Dinner: chili-rubbed tilapia with asparagus & lemon; crunchy bok choy slaw; ½ cup cooked brown rice; ½ cup blackberries.
Gluten Free Diet Plan - Day 5
Breakfast: 1 scrambled egg; 1 slice gluten-free soy bread; 1 cup skim milk
Morning snack: 1 banana, small
Lunch: smoked salmon salad Niçoise; 6 oz. low fat vanilla yogurt; 1 slice gluten-free buckwheat bread.
Afternoon snack: 1 apricot
Dinner: ½ cup steamed carrots; 1 cup cooked soba noodles; beef Tataki; 1 cup strawberries.